Category: the coachs box

VQ in The Fort Region

Leave a comment

I introduced some of the pax from The Fort to Anchor Bar’s Famous Chicken Wing. The Anchor Bar is a restaurant in Buffalo, NY is famous for the first place to serve chicken wings as we know them today. More on that below. In my 8+ years doing F3 this is my Q outside the Rock Region. It was a great morning meeting new pax.
WARMUP:
The disclaimer was given and we warmed up with:
– 1 dozen Windmills IC
– 1 dozen Imperial Walkers IC
– 1 dozen Hillbilly Walkers IC
– 1 dozen Low Slow Squats IC
THE THANG:
This 4-Corner workout was inspired by the way chicken wings were originally served at The Anchor Bar. Back in the day wings were served by the dozen mild, medium, hot or extra hot. So, each round of 4-corners consisted of a similar exercise at each corner progressively getting a bit more difficult. 1 dozen of each exercise were performed OYO.
– Round 1 – Flying Squirrels, Burpees, Diamond Burpees, Hand Release Burpees
– Round 2 – Rosalitas, Hello Dollies, Freddie Mercuries (Double Count), Flutter Kicks (DC)
– Round 3 – Carolina Drydocks, Merkins, Diamond Merkins, Hand Release Merkins
– Round 4 – Seal Jacks, Side Straddle Hops, Smurf Jacks, Bomb Jacks
– Round 5 – LBC’s, Gas Pumpers, V-Ups, Big Boy Sit-ups
With time remaining, we did my “hot wing eating contest”. In my hometown the was a restaurant the would have a hot wing eating contest where the would give each contestant a pile of their hottest wings (Volcanic). Whoever ate the most in the allotted time was the winner. My F3 version was Balls To The Walls until one pax remained in the position. Your “wings” are sure to burn when you’re down.
MARY:
No time
ANNOUNCEMENTS:
Announced.
COT:
<@UGU3XR5RP> took over from here and led a great discussion on Not Looking Back. It revolved around the passage in the Bible where Lot’s wife looked back and was turned in to a pillar of salt. Once we pick up our cross to follow Jesus, we should not turn back to our wicked ways. Instead, keep our eyes looking forward affixed upon Jesus. It is easier said than done.

I’m not doing the discussion justice, so I urge Band Camp to add more in the comments.

TClap |
0

Unity- that’s a unity!

Leave a comment

WARMUP:
F3 Tabata Workout (20 minutes)

Started off pulling up UNITY- Queen Latifah to set the tone

– Warm-up (5 min)
20 SSH IC
– Imperial Walkers and Hillbilly walkers(10x)
– Mike Tysons (10x)
– LBCs (10x)
– Flutter Kicks (10x)

THE THANG:

Run to Cindies and Pull up bars

– Tabata Circuit (20 min)
– 4 rounds of 8 exercises (20 sec work, 10 sec rest)
– Pull-ups
– Cinder Block Thrusters
goblet squats
– Burpees with Cinder Block Jump overs
Burpee pull ups
Derkins
Curls
Skull crushers

Run back to STARTEX, flipped it to my man Goose

Went inside and had a great conversation about UNITY

MARY: nope
ANNOUNCEMENTS: D2D
COT: aye

TClap |
0

30/30 Hominy Time – Blind Melon soundtrack

Leave a comment

30/30 Format.
Q for first 30 minutes 1st F: Hominy
Q for second 30 minutes 3rd F: Bitcoin

WARMUP:
– Mosey a lap
– Side Straddle Hop
– Big Boy Situps
– Imperial Walkers
– Windmills
– American Hammer
– Plank
THE THANG:
Commence soundtrack: Blind Melon. Album: Blind Melon (edited for length. Amazon Music Playlist: “Blind Melon F3 30/30”) We used Suplex’s BIG bluetooth speaker. It bellowed over the entire parking lot. Great volume! But it ran out of battery. Fortunately I had a backup bluetooth speaker for the last five minutes. Not as loud as Suplex’s though.
Part 1: 80-160-240 Dora
– 80 Merkin
– 160 Squat
– 240 LBC
Part 2: Ladder
Complete the first exercise on the list. Run lap. Complete the second exercise on the list. Run lap. Repeat. The lap begins with a 12 pace bear crawl.
List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
30 second plank (We stopped right about here and didn’t run a lap after it.)
The rest of the ladder (didn’t have time for it):
30 Carolina Dry Docks
30 Calf Raise on the Curb
20 Big Boys
20 Merkins
20 Low Slow Squats
MARY: None. We finished at 5:30am on the dot. In teaching, we call that bell-to-bell instruction.
ANNOUNCEMENTS: You know, the thing.
COT: Incorporated into our second 30 minutes, 3rd F Q by Bitcoin. Great coffee provided by Suplex.

TClap |
0

Coaching Up

Leave a comment

WARMUP: mosey and some imperial walkers
THE THANG:
4 corners at each corner 10reps of exercise
1.5 miles in and 40 reps of exercise moves
Merkins
CDD
Squats
Dips
Diamonds
Plank Jacks
MARY:
ANNOUNCEMENTS:
COT: Gecko led 5 of us in discussion around forgiveness

TClap |
0

30’s

Leave a comment

WARMUP: SSH, WM, IW, HW
THE THANG: Run lap around field – 30 Merlin’s
Run lap around field – 30 LBC’s
Run lap around field – 30 Squats
5:30a – 6a – 3rd F discussions
MARY: No
ANNOUNCEMENTS: Yes
COT: Yes

TClap |
0

3 lessons – 3 stations

Leave a comment

WARMUP: Nope – only 30 minutes to get right to it
THE THANG:

Lesson 1 – He who suffers before it is necessary suffers more than necessary – Seneca

Station 1 – burpees and Diamond merkins on the hill – 7’s

Mosey to station 2

Lesson 2 – The best remedy for anger is delay – Seneca

Station 2 – series of BTTW with holds and Australian mountain climbers and a few wall sits for fun.

Mosey to station 3

Lesson 3 – The best fruits of this life are good character and acts for the common good – Marcus Aurelius

On the band lot – exercises were called in cadence and 40 yard rugby sprints with 40 yard jog recoveries could be called at any time.
Exercises included:
Merkins
Squats
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops

Wrapped up in time for a protractor session at COT. Then moved on to the 2nd 30 with Hominy

MARY: see above but she wasn’t there. #opentoallmen

ANNOUNCEMENTS: in the newsletter- read it.
COT: 5th core principle

TClap |
0

30/30 Round 2

Leave a comment

It was a crisp morning at <#C055Y70G5QE> and the Pax were fired up for some 30/30!

1st F
Run 10 yard and nur back 5 yards with adding a burpee at every 10 yard line.
Lunge every 10 yard and squat.
Four corners action to close out 1st F.

3rd F
Over to the outdoor bathrooms for some heat and 3rd F.
Topics What does living out your beliefs look like? What does your life look like when you are aligned with your beliefs and what does it look like when you are not?

We all agreed that whatever your beliefs are, it needs to come from a place of love. The meaning of love according to Bishop Robert Barren is to will the good of the other. When you are taking steps towards love, you are taking steps towards God, because God is love.
It is most important to show love to kids because studies have shown that kids brains get wired at a young age. A pathway of love at a young age is setting the ripple effect of a child in the proper trajectory toward a life of love.

We also touched on the idea that where sin abounds, grace abounds more. The grace that we have been given by our creator is not ment to be held onto, it is ment to be given away. The spiritual physics is the more grace you give away, the more you are given in return. When we hold onto that grace, we are turning that free gift into sin.

Nice work done by all! God bless!!

Jwow

TClap |
0

RoadRash VQ

Leave a comment

WARMUP: static stretching, SSH
THE THANG: mule-train mosey with mixed slowing-exercises (people’s choice)
Dora of squats, lbc’s, etc.., while partner runs to 20/40/60 yards…

MARY: people’s choice – included Hello-ladies (9-ct combo of Hello Rosalita/Wheezy/Dolly), Penguin-taps, lbcs. Protractors

ANNOUNCEMENTS: TG-Convergence, 30/30-change for December, Newsletter

COT: held

TClap |
0

Men don’t ask for (or follow) directions…

Leave a comment

WARMUP:
We did it.

THE THANG:
Mosey over to cinderblocks

Dora:
– 50 overhead presses
– 100 curls
– 150 flutters with press

10s (for 10 years of F3)
– Manmakers and Merkins

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

TClap |
0

Never Too Early For Christmas

Leave a comment

WARMUP: So I’ve lost 47# so far and we did 47 low slow squats.
THE THANG:

Haven’t Q’d 12 Days of Christmas in a while so I pulled out the old Q along with some rocking tunes.

12 days of Christmas is just like the song. Repeat each day every round.

1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees (sadly we didn’t get to them)

MARY: Some broga was had.
ANNOUNCEMENTS: m
Christmas party : see <@U19FA0Q8Z> :evergreen_tree:

Tomorrow is BBQ and Bourbon fundraiser :tumbler_glass: See <@UGND8G4TD>.

Thanksgiving convergence at The Ranch in 3 weeks!! :turkey:

COT: We talked about one item of growth we could celebrate for 2024. If you can’t say one for yourself, you still have time to accelerate in 2024.

With that The Thrill is gone…

TClap |
0